Categorized as: Articles

I’m too inflexible to try Yoga or a flexibility class!

“I’m too inflexible to try Yoga / a flexibility class.”

It sounds backwards doesn’t it. Surely that’s why you need to come to a class?

But I get this statement a lot.

And yes, with good reason. If you can’t touch your toes isn’t a splits class going to be out of your depth? Or a bridge class knowing your tight shoulders?

Fortunately not. This is where scaling bears it’s fruit.

Crossfitters reading this will know scaling well. You do a workout with 100 pullups but know that with your max 4 reps completing in several minutes is an impossibility.

So you scale. Make it easier so it’s something you CAN do.

Those who are willing, will find a way.

Luckily fhe same works in flexibility.

Lets take the bridge as an example. A mean fear when your shoulders force nothing less than a 90 degree bend in your elbows. While your hear practically sweeps the dust off the floor.

So we scale:

1. Firstly you will need a partner. For sole traders out there, a chair can work depending on the shape, but a breathing obstacle works better and can be recruited with a suitable dose of chocolate.

2. Warm up suitably and do some preparatory stretches of your shoulders (find some examples in our flexibility class)

3. Start your bridge position lying on the floor, heels tucked to your backside withe feet on the floor

 

4. Your partner stands facing you with feet at your shoulders either side of your head

5. They then walk out at a 45 degree angle from your shoulders, starting 1 foot away

6. You grab hold of their ankles, elbows pointing up

7. Your partner supports underneath your shoulders, while you push off your hands and feet into a bridge

8. If unable to lock out your arms, bring your head to your chest and lower down, have your partner walk out a bit more from your shoulders then try again

9. Stretch out your back after you finish

10. Scaling like this you can hold and work on a proper locked out bridge, and work towards doing it solo

 

Come to the flexibility class for a full breakdown of this and more shoulder stretches.

Or  if you’re keen to get flexible quicker or prevent pains and injuries, try a 1-1 by booking a free session here:

https://10to8.com/book/qwzphv-free/191921/

CrossFit Legends: It’s never too late to get off the couch

18893445Recently the news has been full of stories of older people improving their health by taking up sports, dance and other physical activities formerly associated exclusively with the young. CrossFit London is proud to be doing it’s bit too with the “Legends” kick-off class for men and women in their 50’s and older.

Read more about CrossFit Legends here

Book your space here.

It is well known that exercise has enormous health benefits, and I encourage you to read this CrossFit Journal article by Lon Kilgore on the subject.

To quote:

“It is never too late to get up off the couch and start training to improve strength, endurance and mobility. Although each of these elements of fitness is exquisitely developed by CrossFit training, any system of exercise can be used as long as it is progressive and improves fitness in some aspect.

When an older adult starts training, the results can be spectacular. Strength levels can increase by 23 percent in as little as 12 weeks, even in those up to 92 years of age. Endurance levels can increase by 16 percent in as little as four months. Mobility can improve, too, with a significant 62 percent reduction in falls seen after a year of training. And when we bundle those outcomes together, we find that not only are physical function and quality of life improved, but creating fitness in older adults also cuts the risk of disease and death significantly.

Simply put, the concept that older trainees cannot adapt to training has no merit. Similarly awed are recommendations that older trainees aspire to only the lowest levels of physical activity— the bare minimums. If higher fitness is related to lower disease and death rates, then we should use methods that create those levels of fitness.”

So make 2018 the year you started at CrossFit London and began changing everything for the better.

Any further questions, email kate@crossfitlondonuk.com

We can’t wait to meet you! Sign up now by clicking here.

 

(Grateful thanks to Mike Warkentin of CrossFit 204 for permission to use original images from CrossFit204.com)

Remembrance Sunday: ‘Murph’

As is our tradition, the workout this Sunday 12 November will be the classic CrossFit WOD “Murph”.

There are two sessions to book into for ‘Murph” this Remembrance Sunday; 10.30 and 12:00. Both sessions are 90 mins in length, to give everyone a chance to complete the WOD:

‘MURPH’

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Wear a weighted vest. Break up reps into any order.

NB all scaling/subs options are available: ring rows for pullups, rowing for running etc

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

In addition, we would ask everyone who is available to attend a ceremony at the Memorial in Bethnal Green gardens (outside the library). The ceremony starts at 10.45. We will also be observing 2 minutes silence at 11:00 at the gym

 

Below is a think piece, ‘Service and Sacrifice’, by Andrew last year.

“On Sunday we once again reschedule our CrossFit morning classes to honour those people who gave their life so we might live in freedom.
Remembrance can be viewed as both positive and negative. What we try to focus and reflect on is service and sacrifice.

It is easy to romanticise warfare and violence: Hollywood  does that. But few people want to emphasise the day-to-day services and sacrifices that effective people do in effective relationships.  Too often what eludes us is good old-fashioned respect: for ourselves and others, consideration , empathy, duty and the ability to work hard. (I prefer working effectively, but I hope you see what I’m getting at).

This Sunday, as you remember the sacrifice our (often young) people made at the cost of their lives; commit to making day-to-day services and sacrifices yourself.
Service and sacrifice are not emotional, showy things. They are often done away from the glare of public adulation. Every time you vote, support your colleagues, cherish your partner, help your friends, and act with compassion toward a stranger: you genuinely honour their sacrifice.

Be your own, walking, daily memorial. Serve and sacrifice. ” By Andrew Stemler

 

Check out what we did in previous years

 

http://crossfitlondonuk.com/2014/09/04/remembrance-day-murph-lone-survivor/

 

http://crossfitlondonuk.com/tag/remembrance-day-murph/

 

http://crossfitlondonuk.com/2014/11/09/remembrance-day-2014-at-crossfit-london/